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Weight lifting workouts work best when you weight train intensely three times per week on alternating days and include an aerobic exercises routine in between three times per week. You do not want to weight train the same muscle group two consecutive days in a row because your muscles need time to rest and heal after weight training. Your body builds muscle when it is resting not when you are working out. Rest is just as important in weight training as the actual exercise itself.
You should also alternate training the major muscle groups such as upper body one day and lower body the next time you weight train. You can also combine muscle groups that work together for better optimization. Back and biceps work together so it is a good idea to work those groups on the same day. The same holds true for chest and triceps. To change things around a little you can work shoulders with triceps. Legs are a big muscle group so it is a good idea to do them by themselves but include all the major muscles, which means hip abduction, hip adduction, squats, leg extensions, leg curls, and calves. As you get more familiar with your routine you can play with the combination of muscle groups to keep them constantly changing. Muscles get in rut too so it is a good idea to keep changing your exercises. Use dumbbells one day, the next time you workout that muscle group use machines. You get different results so your workout should be well rounded. Trainers recommend that you should perform at least two exercises for each of the major muscle groups of the upper body. Personally, I find that I get better results when I do four of the major group and three of the minor group. For example, if I am working out my chest and triceps I would do four chest exercises and three triceps.
A popular way to weight train is to select one exercise and do four to five sets. Start with 12 reps then increase the weight and do 10 reps and so on, then eight reps, then six reps. For the last set, you should reduce the weight and do 12 reps. This routine helps to both build muscle and endurance. This is only one example and it is a good idea to keep changing your sets and reps after a few weeks. For example to build bulk do three to four sets of decreasing reps eight, six, and four but with heavier weights. To build strength and endurance do four sets of eight to ten reps at a constant weight. Always keep control of your movements, don not flail your limbs around like a puppet. Regardless of the routine, if you do not feel resistance you are not getting the benefit. Make sure you let yourself rest for one to two minutes in between each set.
You should keep all your weight lifting information in your journal indicating the days you have worked out, the exercises you did, along with the weight, sets, and number reps.
It is a good idea to plan your weight training before you get to the gym but allow for alternative exercises in case the machine or weights you planned for are out of service or being used. This will help you avoid wining down and losing momentum.
Weight lifting workout tips:
- Weight train three times per week on alternating days
- Alternate your weight training between upper and lower body.
- Plan your weight training workout
- Keep a journal of your complete workout routine.
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